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Caffeine is a common stimulant present in tea, coffee, and most energy drinks. Millions of people consume caffeine on a daily basis for its stimulating properties but how every individual’s body responds to caffeine is different. Some people are very sensitive to caffeine and they start to experience adverse effects even with small doses of caffeine, a condition called caffeine sensitivity.
A person who isn’t sensitive to caffeine may experience symptoms like jitteriness, nausea, headache, and anxiety with a very high dosage of caffeine. On the other hand, a caffeine-sensitive person experiences these symptoms even with very small dosages.
To avoid these adverse effects with caffeine sensitivity, you need to monitor your daily caffeine intake. In some cases, you may need to avoid caffeine intake altogether.
Astudy by Scientific Reports journal reveals that about 8 to 20% of the population in different countries have caffeine use disorder, which includes caffeine sensitivity.
Many people confuse the symptoms of caffeine sensitivity withcaffeine allergy. However, both are entirely different conditions and have different causes. In caffeine sensitivity, your body shows an exaggerated response to even smaller quantities of caffeine, which otherwise occurs when you take larger doses than thesafe limit.
On the other hand, caffeine allergy is a rare condition where your immune system responds to caffeine by mistakenly considering it harmful to the body. The symptoms of caffeine allergy are hives, swelling of lips and tongue, coughing, and difficulty in breathing.
If you are sensitive to caffeine, you may experience the following symptoms after you consume anything containing caffeine:
Caffeine consumption is associated with the worsening of certain disorders. A2021 study shows that consuming 5 cups of coffee a day can increase the risk of anxiety and panic attacks.
Anotherstudy shows that caffeine consumption is associated with insufficient sleep duration, which is worse for people with insomnia. If you have insomnia-related symptoms, consuming caffeine, especially late in the day, will disturb your sleep pattern.
Caffeine can worsen the symptoms of patients with heart conditions as it can raise blood pressure and heart rate. Astudy in Clinical Gastroenterology and Hepatology shows that caffeine can also disrupt the digestive system and can lead to the worsening ofgastroesophageal reflux disease (GERD).
Remember that caffeine is safe for most people in small amounts. Those who are already suffering from these disorders should limit or avoid it.
Many factors can lead to caffeine intolerance, but the most common ones are:
Genetics is the most important factor when it comes to determining how your body will respond to any stimulus, including caffeine.Research shows that the CYP1A2 gene plays a key role in how your body metabolizes caffeine.
Some people inherit the variation of this gene that makes their bodies break down caffeine slower than others. This means caffeine stays in their system longer, causing stronger and long-term reactions.
Certain medications can influence how your body responds to caffeine. These medications slow down how the body processes caffeine, leading to a stronger effect.
Medications for anxiety, depression, or high blood pressure are typical examples of drugs that caninteract with caffeine. If you’re taking these medicines, even your usual coffee may feel too strong and lead to adverse symptoms.
Another primary reason why some people have caffeine intolerance is their underlying health conditions. For example, people with anxiety, GERD, or heart problems may feel worsening symptoms after consuming caffeine.
This is because caffeine has adirect impact on the nervous and digestive systems. Even small amounts can worsen symptoms like nervousness, acid reflux, or increased heart rate.
For people who aren't sensitive to caffeine, theFDA recommends a safe daily dosage of 400 milligrams, which is around two 16 oz cups or four 8 oz cups of coffee. This recommended dose of caffeine usually doesn't cause side effects in people who aren’t caffeine sensitive. However, people with caffeine sensitivity can experience side effects even with smaller doses.
Thecommon side effects include feeling jittery, anxious, or restless. Some people may also experience a fast heartbeat, upset stomach, headaches, or trouble sleeping. In very high amounts, caffeine can cause dehydration or dizziness.
If you notice these side effects, it's essential to reduce your caffeine intake and stay hydrated. If these side effects appear even with smaller dosages, make sure to visit a doctor to test for caffeine sensitivity.
Test for caffeine sensitivity tells how your body responds to caffeine. It is especially important for people who experience unusual symptoms after consuming caffeine-containing products.
There are many other tests that explain how your body reacts to caffeine, but those tests are specific to caffeine allergy. These include skin prick allergy tests, blood tests, and food sensitivity tests. These tests determine how your immune system responds to caffeine.
If you are sensitive to caffeine, even in smaller doses, you need to make specific dietary changes to avoid the adverse effects. You need to limit or avoid foods containing caffeine. At the same time, add foods to your diet that serve as caffeine alternatives and improve overall health.
If you are caffeine-sensitive, even a smaller dosage of caffeine can result in adverse effects. It’s not easy to determine how much caffeine is ‘your safe limit’. You should gradually reduce the amount of caffeine intake until you only experience stimulating effects and no adverse symptoms of caffeine sensitivity.
But if you experience symptoms even with minimal doses, then you need to avoid caffeine-containing foods altogether. So avoid or at least limit:
Coffee is the primary source of caffeine for most individuals. It may contain enough caffeine to worsen the symptoms of caffeine sensitivity such as jitters, anxiety and increased heart rate.
Energy Drinks are high in caffeine and you will get half of your daily recommended caffeine just from a16 oz of most energy drinks. This is why when you are sensitive to caffeine, energy drinks are among the first caffeine-containing products that you need to be mindful about.
3. Chocolate
Chocolate, especially dark chocolates, are high in caffeine. You will also find caffeine in the ingredient list of many cocoa-based products.
Soft Drinks usually contain only a limited amount of caffeine compared to energy drinks. But you still need to be careful of caffeine sensitivity symptoms when consuming these.
5. Certain Medications
Certain Medications also contain some amounts of caffeine. These include some over-the-counter pain relievers and weight loss pills.
Here are some foods to eat with caffeine sensitivity:
If you are looking for caffeine-free alternatives to coffee and tea for an energy boost, herbal teas, like chamomile and peppermint are an excellent option. They create a soothing effect and help calm the nervous system, reducing stress and anxiety.
Studies show that chamomile tea has relaxing properties and can even improve sleep quality. These teas also provide hydration and antioxidants, which support overall health.
Leafy greens like spinach, kale, and Swiss chard are rich in magnesium. A2017 study shows that magnesium may improve anxiety-related symptoms, suggesting it could also help manage anxiety commonly experienced by individuals with caffeine sensitivity.
These green vegetables are also packed with fiber, vitamins, and minerals. Fiber improves the digestive symptoms of caffeine, such as GERD, while vitamins and minerals support energy levels naturally.
Oats can be a healthy breakfast food option for people with caffeine sensitivity. They provide slow-releasing energy without stimulating the nervous system, like caffeine.
Oats also contain several B vitamins, andstudies show that B vitamins help manage stress and support brain health. Eating oatmeal with fruits and nuts can keep you full and focused for longer.
Bananas are an excellent source of potassium and magnesium.Studies show that caffeine sensitivity may lead to hypokalemia — potassium deficiency, which can worsen symptoms like muscle tension and jitteriness. On the other hand, magnesium has acalming effect on the nervous system and may help alleviate anxiety-related symptoms in caffeine-sensitive individuals.
Bananas also providenatural energy, making them an excellent snack for staying active without relying on caffeine. They’re easy to carry and can be eaten on their own or added to smoothies and snacks.
Yes, caffeine can be absorbed through the skin. A common example is the use ofcaffeine in the cosmetics industry. Many topical products, such as creams and serums, contain caffeine for itsantioxidant and anti-inflammatory properties.
The amount of caffeine absorbed through skin is significantly lower compared to caffeine absorption through the digestive tract. However, people with caffeine sensitivity and caffeine allergy should consider precautions when using such products.
There are limited studies on the direct effect of fiber on how your body processes caffeine. However, drinking fiber after coffee is safe and it may improve digestive discomfort that many people experience with caffeine.
Areport shows that fiber can slow the process of caffeine uptake into the blood from the gut, which can benefit people with caffeine sensitivity. For people with caffeine sensitivity, adding fiber in a diet can also improve symptoms such as GERD by improving digestive function.
If you plan to incorporate fiber in your diet for caffeine sensitivity or for itsother health benefits, plant based sources of fiber such as fruits and vegetables are excellent options. You can alsoget fiber powder for your convenience as you can mix it with water and consume effortlessly.
A person without caffeine-sensitivity can consume up to 400 milligrams of caffeine a day without experiencing any side effects. But, a caffeine-sensitive person may experience adverse effects of caffeine overdose even with minute amounts. Such people experience symptoms like jitteriness, anxiety, nausea, and headache. This mostly occurs because of slow caffeine metabolism which leads to longer caffeine retention in the body.
Management of caffeine sensitivity includes avoiding foods containing caffeine, such as coffee and energy drinks. There are also many caffeine alternatives and healthy foods that you can add in your diet to improve the symptoms of caffeine sensitivity and support overall health.